Bench

Thursday, October 29, 2015

Bench
185 x 5
215 x 4
255 x 3
280 x 2
295 x 1
310 x 1
330 x 1

Squat and Deads

Monday, October 26, 2015

Squat
255 x 5
295 x 4
345 x 3
380 x 2
395 x 1
420 x 1
445 x 1

Deads
245 x 5
305 x 4
365 x 3
425 x 2
485 x 1
515 x 1
535 x 1

Accessories

Thursday, October 22, 2015

Fly
1x20

Assisted Dips
4x20

Assisted Chins
5x10

1-arm Row
4x10

Shrug
4x20

Curls
4x20

Bench

Wednesday, October 21, 2015

Bench
165 x 5
195 x 4
225 x 3
250 x 2
275 x 1
295 x 1
310 x 1
265 x 14 (PR)

Incline Bench
5 sets of 10

Fly
1 x 20

Press Down
1 x 20

Squats and Deadlifts

Monday, October 19, 2015

Squat
225 x 5
265 x 4
310 x 3
340 x 2
400 x 1
405 x 1
420 x 1

Dead
270 x 5
325 x 4
380 x 3
435 x 2
490 x 1
500 x 1
505 x 1

Accessories and Tabata

Thursday, October 15, 2015

Assisted Chins
5 sets of 10 reps (5 different grips)

One-Arm Rows
4 sets of 10

Shrugs
4 sets of 20

Curls
4 sets of 20

PM

Tabata Class

Bench

Wednesday, October 14, 2015

Throw 3x5
Jump 3x5

Bench
165x5
195x4
225x3
250x2
265x1
275x1
295x1
235x16

Incline Bench
135x10
145x10
155x10
145x10
135x10

Fly
2 sets of 20

Press Downs
4 sets of 20

Tabata Class

Tuesday, October 13,  2015

Tabata Class

Squat & Deadlift

Sunday, October 11, 2015
Week One | Meet Prep (8 weeks out)

Squat
225 x 5
265 x 4
310 x 3
340 x 2
355 x 1
375 x 1
400 x 1

Pause Squat
295 x 5,5

Deadlift
220 x 5
270 x 4
325 x 3
380 x 2
435 x 1
460 x 1
480 x 1
380 x 3,3,3

SSB GM
10,10

Tabata, Dead & Press

Saturday, October 3, 2015

Tabata Class

Deload

Deads
300 x 5
345 x 5
390 x 5

Press
120 x 5
135 x 5
155 x 5

Squat, Bench & Tabata

Wednesday, September 30, 2015

Jumps 3x5
Throws 3x5

Squat
200 x 5,5
230 x 5,5
260x 5,5

Bench
225 x 5,5
260 x 5,5
290 x 5,5

3 x 10
Abs
Assisted Chins
Dips
Pull aparts
Chest Supported Row
Curls

Thursday, October 1, 2015

Tabata Class